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Maybe you bent the wrong way while lifting something heavy, or you're dealing with arthritis or another degenerative condition. Whatever the cause may be, once you have low back pain, it can be hard to shake. About one in four Americans say they've had a recent bout of low back pain. Sometimes, it’s clearly serious: You were injured, or you feel numb or weak in the legs. Call the doctor, of course. But for routine and mild low back pain, here are a few simple tips to try at home. 1. Ice is best in the first 24 to 48 hours after an injury because it reduces inflammation. After 48 hours, you can switch to heat if you prefer. Whether you use heat or ice -- take it off after about 20 minutes to give your skin a rest. If pain persists, speak with a doctor. 2. Keep doing your daily activities. After you're feeling better, regular aerobic exercises like swimming, bicycling, and walking can keep you -- and your back -- more mobile. Just don't overdo it. 3. You can help avert future episodes of back pain by working the muscles that support your lower back, including the back extensor muscles. Having strong hip, pelvic, and abdominal muscles also gives you more back support. Avoid abdominal crunches, because they can actually put more strain on your back. 4. Don't sit slumped in your desk chair all day. Get up every 20 minutes or so and stretch the other way. Don't forget to also stretch your legs. Some people find relief from their back pain by doing a regular stretching routine, like yoga. 5. Design your workspace so you don't have to hunch forward to see your computer monitor or reach out for your mouse. Use a desk chair that supports your lower back and allows you to keep your feet firmly on the floor. 6. Slumping makes it harder for your back to support your weight. Be very careful of your posture when lifting heavy objects. Never bend over from the waist - bend and straighten from the knees instead. 7. Exchange your four-inch pumps for flats or low heels (less than 1 inch). High heels may create a more unstable posture, and increase pressure on your lower spine. Kick the habit. 8. Smoking can increase your risk for osteoporosis and other bone problems. Osteoporosis can in turn lead to spinal compression fractures. Recent research found that smokers are more likely to have low back pain compared with nonsmokers. 9. Use dieting and exercise to keep your weight within a healthy range for your height. Being overweight puts excess stress on your spine. 10. Anti-inflammatory drugs such as aspirin, ibuprofen (Advil, Motrin, Nuprin), and naproxen sodium (Aleve, Anaprox, Naprosyn) can help reduce back pain. Acetaminophen (Actamin, Panadol, Tylenol) is another over-the-counter option for pain management. Make sure to check with your doctor or pharmacist about any interactions with over-the-counter pain relievers with other medications you are taking. People with a history of certain medical conditions (such as ulcers, kidney disease, and liver disease) should avoid some medicines or medications. Call your doctor if: Your low back pain is severe, doesn't go away after a few days, or it hurts even when you're resting.
You're weak or numb in your legs, or you have trouble standing or walking.
You lose control over your bowels or bladder.
These could be signs that you have a nerve problem or another underlying medical condition that needs treating.
ACE Pain Management
1235 Lake Pointe Parkway, Suite 103
Sugar Land, Tx 77478
www.acepain.com
Phone: 832-532-0050
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